Meditation is re-wiring – give it time!
You can comment on this post. Let me know how meditation has worked out for you, or if you have any questions about how and why you should make it a habit.
And, that’s the key, to make it a habit. It’s the effect from regular practice that starts to reshape your brain. New neuro-pathway are created, and it doesn’t happen from just one session of mindfulness.
I have been asked so many times, how do I do mediation? What’s the right way?
Well, if you did some reading or research on this topic before, I bet you have read somewhere that there is no need for a specific way. But there are some basic guidelines you should follow.
Like, closing your eyes. Removing whatever distractions you may have in the room. Put your mind and energy into it and not being focused somewhere else.
I will suggest some methods on how to meditate in silence. That is, without being guided via spoken words (guided meditation) or with music, or any background sounds.
If this is what you need or want to try, ready my post Meditation for beginners and the ONE rule for positive effect.
Reasons to meditate without sound
Walking in the forest can be meditative and very effective. Trimming down your cute little Bonzai tree is mindfulness in itself. Writing poems can be a meditative state of mind.
But you’re focused outward. You put your mind onto, or into something outside of yourself that you have to be concentrated on.
Focusing inwards are the reason you want to do meditation at times. Without sound. In total silence. Can you do that?
When you dedicate time to you inner “landscape,” you will, in fact, begin a restitution process. Such self-healing will allow any inner noise and thought forms to emerge and see the light. It’s like giving the lid on the pressure cooker some slack, and let some steam out. One of my favorite places is going to the forest.
Think of meditation in silence to be like taking the time to sit down and actually talk to a child while looking in her eyes.
You know, instead of just being a cold, disconnected adult not even paying attention.
How to do meditation without sound
If you want to try, something I believe would be good for you, I will suggest three ways you can slow down, get in the state and start to practice in silence.
In case you haven’t done meditation before, make a note of this:
Meditation, especially when not having any sound to focus on, can be hard at first. Because you’re not used to letting your brain and the inner universe, get the full attention.
If you have already, more or less, made up your mind that mediation is not for you or won’t work. I got one tip to make sure you’ll be right about that:
Give up! The fastest way of being sure you won’t have any effect.
Inner object focusing
One of the first methods I remember I really liked when starting out with meditation, was learning about the “empty bowl.”
Sit down cross-legged, being comfortable, and close your eyes. Visualize:
In front you there will be a wooden bowl, big enough to hold both your hands. This dark brown wooden bowl must always be empty. Nothing in it. The only thing that could fall into this bowl is thoughts coming from your mind.
Soft and swiftly grab the bowl and empty it.
Keep the bowl empty. Focus on that empty bowl. It should always be nothing in it. See of nothing else, but the emptiness in the bowl. If another thought comes into the bowl, gently empty it and put it down again.
The breathing method
Unless you heard about the enormous benefits and effects of methodically breathing, do a quick research on that. Deliberately focusing on and improving your breathing method will, pretty much, have an immediate effect on your body and mind.
In just a few minutes you will start to oxygenize your blood more, and slow down your mental fuzz and stress levels. So combining breathing in meditation is an excellent combination.
To try other methods of meditation for beginners and regular practitioners, let’s focus on the breathing.
Breathing in and out is pretty much an automatic reflex in the body. But you can improve it, and probably should. Stress shortens our breath and is often the reason people faint under stressful conditions and pressure. Their breathing becomes so shallow and short that almost no oxygen reaches the brain.
So focus on it. Breath deep and slow. And you might have heard it before: Breath all the way down into your belly. While trying this, you might feel resistance in making it. But continue the deep breathing, and it will over time release the tensions and give you a more relaxed state in your body.
I have struggled with this myself. Much of my freelance lifestyle doesn’t come with LESS work. I have dragged along with a shit-load of stress in my body, and it’s really not good. But the deep breathing meditation slows things down and calms the body and nerves.
Observing thought as clouds on the sky
Most people who get into a mindful practice with meditation as the method assumes their hyper-active brain should contain no thoughts. Okey, so, sorry about that. But it won’t happen.
You can slow down thoughts, flashes of images and mental fuzz. But you can’t remove it completely. So it’s the practicing of slowing down we do in meditation. And very often, this spin-down of the daily routine brain is what we actually need to have deeper thoughts coming through.
What I have done is visualizing my thoughts as white clouds on a blue sky. My deep blue sky is pretty windy, so the clouds drift along pretty fast.
The clouds are your thoughts. Don’t mind them, just let them drift along, just observing them. Let that be okay.
Not forcing, stressing or fighting meditation
You know; “Make peace, not war.”
Whatever shows up in your meditation practice, is YOU. So don’t fight your inner self. Let it be what may come. Like I said in the beginning; Your mind is not used to being silent, so let it scramble for a while.
It’s like taming a wild horse. Let it ride out until it accepts and enjoys the situation. And don’t be the annoying and overlooking adult who doesn’t give the child attention.
Now, if you want to try out meditation with music, or meditation for sleep. Here’re a couple of my other blog posts.
- Meditation for beginners and the ONE rule for positive effect
- Powerful meditation for sleep on stressful days
You new to meditation, or have you practiced for some time and have some tips?